How Do I Choose the Best Electrolyte Drink?
Set foot in most grocery stores, health food stores, or gym snack bars and you’ll find a wide variety of drinks geared to replenish essential nutrients and energize the body. Before selecting an electrolyte drink, it is important to understand what exactly it is, who needs to consume it, and what the basic differences are between the various drinks. For example, some electrolyte drinks are primarily sugar-based with only minimal nutrients, while others are full of minerals that work to the benefit of the body. Some contain amino acids and others boast they are full of proteins.
Electrolytes are minerals in the body that keep an electric charge, transporting nutrients to cells and exporting wastes away from cells. Generally, an electrolyte drink is a beverage that replaces essential electrolytes and minerals that are lost during long periods of vigorous exercise. For shorter or less vigorous workouts, water is often a fine choice; however, for endurance athletes and people exercising in extreme conditions, an electrolyte drink may become essential. Consequently, if a person is simply thirsty, grabbing an electrolyte drink may not be the best choice.
The three main minerals lost during strenuous exercise are sodium, chloride, and potassium. Magnesium and calcium are also lost, though not in large amounts. Consequently, in selecting the right sports drink it is important to look at the list of electrolytes. There are a few drinks that replace all of these essential minerals. Many only replace a few of the minerals or only replace the minerals in the smallest amounts. When selecting an electrolyte drink, look for one that replaces the most minerals in the largest amounts.
Many electrolyte drinks contain carbohydrates, which work to fuel the body. Although some sports drinks are very high in sugar or carbohydrates, studies have shown that even top athletes do not require more than six percent sugar or carbohydrates in their drinks. In most cases, carbohydrates simply mean added calories. Unless an athlete is training for a long period of time or in dry, hot conditions, more than six to eight percent carbohydrate per serving is over-kill. So, when selecting an electrolyte drink, look for one that has no more sugar than necessary.
Some electrolyte drinks have protein, but studies have shown that protein is not essential in a sports drink. Although an electrolyte drink with protein may promote endurance and lower damage to the muscles, current research is leaning towards consuming drinks containing amino acids instead of protein. Consequently, some sports drinks contain essential amino acids, such as glutamine, leucine, valine, and isoleucine, as an alternative to protein. As a result, the body gets the benefits of the amino acids found in protein without the problems associated with consuming protein, such as digestive problems. As a result, when selecting an electrolyte drink, look for one that contains amino acids over one that contains proteins.
Some people may quickly become overwhelmed by the numerous choices when making their drink selection. For those people, the easiest way to save money and replenish some of the electrolytes is to mix together a few ingredients and create a homemade electrolyte drink. Simply mix 2 quarts (1.9 l) of water with ½ cup (114.96 g) of sugar, ½ teaspoon (2.373 g) of salt, and ½ cup (4.04 oz) of orange juice. In the alternative, some studies have shown that drinking a glass of chocolate milk provides the same benefits as most sports drinks. Whether it is made from scratch or purchased from a store, make sure it tastes good or else it may be difficult to consume.
Written by Dee S.
